Many people try to avoid eating nuts when they are on dieting. It is true that nuts contain fats but they do not contain those harmful fats. According to a new analysis of published studies of nut consumption and blood fats, eating of plenty of nuts can lead to healthier cholesterol levels. The benefits of eating nuts seem to be greatest for thinner people and to those people who eat less healthy diets. Nuts are excellent source of nutrients and minerals and so they are good for health.
Nuts are simple dry fruit having one seed (rarely two) in which the ovary wall becomes very hard (stony or woody) on maturation. In nuts, the seed remains either attached or fused with the ovary wall. Some examples of nuts include almonds, pecans, Brazil nut, cashew nut, peanut, pistachio nut and walnuts. Nuts are highly nutritious and they are excellent source of protein. They also contain nutrients like manganese, arginine, boron, folate, tryptophan and more. They also have anti-oxidant content like Vitamin E and selenium. Nuts are also rich in plant sterols and fat but mostly monounsaturated and polyunsaturated fats (omega 3 – the good fats) which have been shown to decrease LDL cholesterol.
Read our Healthy heart Tips for seniors to maintain good cholesterol level.
According to the clinical trials, nuts such as almonds and walnuts can lower serum LDL cholesterol concentrations. For the hypolipidemic response that seen in clinical trials, scientists believe that their Omega 3 fatty acid profile is responsible. Studies have shown that eating an average of 67 grams of nuts daily decreased the total cholesterol levels of people by 11 points and reduced their harmful LDL cholesterol levels by 10 points. Also, they transferred the ratio of total cholesterol or LDL cholesterol to “good” HDL cholesterol in a favorable direction. These benefits of lowering cholesterol were seen in people with normal cholesterol levels and also those people who have high cholesterol.
In people who have very high triglycerides level, nuts reduce triglyceride levels by 21 points and they did not affect triglycerides in people with normal levels. A “dose-response” relationship is also found by the researchers which mean that the more nuts people ate the greater the changes in their cholesterol levels. Healthful effects of different types of nuts are same on the blood clots. Also, the researchers found that eating nuts had the largest effect on people who started out with LDL cholesterol levels more than 160 milligrams per deciliter, people with lower body weight, and people who were eating more “Western” (diets more saturated fats and refined carbohydrates).
Other health benefits of nuts:
- The protein content of nuts helps in tissue repair and also helps to reduce the weight of the person.
- Nuts are good source of mono-unsaturated fats which helps to decrease the risk of sudden death due to cardiac arrest. It also helps to reduce the cholesterol levels in the blood.
- Nuts reduce the levels of Low density Lipoprotein (LDL) which is the bad cholesterol. And so, it improves the cardiac health of person.
- They contain the important fatty acids like linoleic and linolenic acids, which are vital for growth, physical and mental development, healthy hair and skin, blood pressure control, immunological responses and blood clotting.
Almonds:
Almonds are good sources of calcium, protein and fibre which are helpful to protect the body against heart disease, stroke and other chronic diseases. It reduces the bad cholesterol level on regular utilization. Eating of almonds is also good for pregnant women because it contains folic acid that helps to give birth to healthy babies by reducing the chances of birth defects.
Walnuts:
Walnuts contain high levels of omega-3 fatty acids that other nuts don’t. Omega-3 fatty acids lower triglyceride level, a type of fat in the bloodstream. They also reduce the growth of plaques in the arteries and so reduce the risk of atherosclerosis. The nutrients content of walnuts prevent irregular heart rhythms, control your cholesterol levels and provide anti-inflammatory benefits.
Cashew nut:
Cashew Nuts are good sources of magnesium which is advantageous for bone growth and also helps to maintain a normal blood pressure. It is also good source of copper which has many health benefits. Also, they are rich in mono-saturated fats that protect the heart.
Pistachio nuts:
Pistachios are good sources of iron, protein, magnesium and also have high level of fiber content. It contains more than 30 different minerals, nutrients and phytonutrients. These nutritional contents are very helpful to fight against various diseases. These nuts are very good to regulate the cholesterol levels in the blood to remain the heart healthy.
My cholesterol level is going up and up. This information will come in handy. Thank you very much………….